This week's exercise will incorporate a bench, box or some other “step”
you can create. I use the slide on my child’s swing set. Just make sure the step up isn’t too high.

How to judge? Place your foot on the bench and note the
correct height when your thigh is parallel to the patio floor, your knee
and hip in a straight line. If the hip is lower than the knee, your bench
is too high and thus you will be putting your knee at risk when you step
up. Questions? Visit me in the Shaping Up forum.

I also hold a planter box for added resistance as I step up and down. Look
around your backyard and choose something that is easy to hold, while
providing a resistance you can handle for about 20 step-ups (the amount you
can probably do in the one minute time period). A bag of charcoal works, as
does a plant or a small BBQ when not in use!

After you complete this week’s exercise, start right back into a 3-minute cardio segment, including an interval “sprint”, then repeat the above for 5
more circuits, adding more circuits if you are an intermediate to advanced
exerciser. Don’t forget to come back next week for the second circuit
strength exercise.

So, this week, your track circuit workout will look like this:

Circuit Workout Plan for Week #3

Warm up: 5-7 minutes of light cardio exercise of your choice -- stationary cycling, walking, jogging or step-ups, etc.Stretch: Major muscles you will be working during the cardio activity of your choice. For example, quads, hamstrings and calves, if you will be
jogging.
Four-Minute Circuit: Repeat this circuit five times (or more, if you wish):